Comparing Nutrients in 5 ounces Whole Roasted Squash Seeds VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Walnuts	9%	84%	7%

Macro Nutrients

	Whole Roasted Squash Seeds	Walnuts	Recommended Dietary Allowance
Energy	21.8% 632kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.5g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	318% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.18% 0.13g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 3.44g	g per day for Men 19-50 years
Fiber	68.6% 26g	25% 9.5g	38g per day for Men 19-50 years
Protein	47% 26.3g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Walnuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.41mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	81.7% 24.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	2.05% 1.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Walnuts	Recommended Dietary Allowance
Calcium	7.8% 78mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	250% 2.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	58.6% 4.7mg	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	88.4% 371mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	210% 4.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	66% 29.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.6% 130mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	38.3% 1303mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	NA	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	0.17% 6.38g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Walnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Roasted Squash Seeds versus 5 oz of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Roasted Squash Seeds vs Walnuts:

• 5 oz of English Walnuts contain 10 times more Vitamin B1, 2.9 times more Vitamin B2, 3.9 times more Vitamin B3, 10.2 times more Vitamin B5, 14.5 times more Vitamin B6 and 10.9 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• 5 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Whole Roasted Squash Seeds vs Walnuts:

• 5 ounces of Whole Roasted Squash Seeds have 1.7 times more Magnesium, 2.1 times more Potassium and 3.3 times more Zinc than Walnuts.
• While 5 oz of English Walnuts contain 1.8 times more Calcium, 2.3 times more Copper, 6.9 times more Manganese and 3.8 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Walnuts contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Roasted Squash Seeds have 3.9 times more Carbohydrate, 2.7 times more Fiber and 1.2 times more Protein than Walnuts.
• While 5 oz of English Walnuts contain 1.5 times more Energy, 3.4 times more Fat, 1.7 times more Saturated Fat, 117.9 times more Omega 3 and 4.3 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.